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  6. Pilaf vs. Millet flour

Pilaf vs. Millet flour — In-Depth Nutrition Comparison

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How are Pilaf and Millet flour different?

  • Pilaf is higher in Folate, and Vitamin B1, however, Millet flour is richer in Copper, Magnesium, Iron, Phosphorus, Zinc, Vitamin B5, and Fiber.
  • Daily need coverage for Sodium from Pilaf is 56% higher.
  • Pilaf contains 5 times more Folate than Millet flour. While Pilaf contains 212µg of Folate, Millet flour contains only 42µg.
  • Millet flour has less Sodium.

Rice and vermicelli mix, rice pilaf flavor, unprepared and Millet flour are the varieties used in this article.

Infographic

Pilaf vs Millet flour infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pilaf
Pilaf
1
:
9
Millet flour
Millet flour
Contains more Calcium +492.9%
Contains more Iron +61.5%
Contains more Magnesium +271.9%
Contains more Phosphorus +85.1%
Contains more Potassium +19.1%
Contains less Sodium -99.7%
Contains more Zinc +160.4%
Contains more Copper +222.3%
Contains more Manganese +13.6%
Equal in Selenium - 32.7
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Contains more Calcium +492.9%
Contains more Iron +61.5%
Contains more Magnesium +271.9%
Contains more Phosphorus +85.1%
Contains more Potassium +19.1%
Contains less Sodium -99.7%
Contains more Zinc +160.4%
Contains more Copper +222.3%
Contains more Manganese +13.6%
Equal in Selenium - 32.7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pilaf
Pilaf
9
:
3
Millet flour
Millet flour
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46%
Contains more Vitamin B2 +19.2%
Contains more Folate +404.8%
Contains more Vitamin E +175%
Contains more Vitamin B5 +77.2%
Contains more Vitamin K +60%
Equal in Vitamin B3 - 6.02
Equal in Vitamin B6 - 0.372
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +46%
Contains more Vitamin B2 +19.2%
Contains more Folate +404.8%
Contains more Vitamin E +175%
Contains more Vitamin B5 +77.2%
Contains more Vitamin K +60%
Equal in Vitamin B3 - 6.02
Equal in Vitamin B6 - 0.372

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
2
:
3
Millet flour
Millet flour
Contains more Other +219%
Contains more Fats +210.2%
Equal in Protein - 10.75
Equal in Carbs - 75.12
Equal in Water - 8.67
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more Other +219%
Contains more Fats +210.2%
Equal in Protein - 10.75
Equal in Carbs - 75.12
Equal in Water - 8.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
:
2
Millet flour
Millet flour
Contains less Saturated Fat -42.7%
Contains more Monounsaturated Fat +147.7%
Contains more Polyunsaturated fat +594.4%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -42.7%
Contains more Monounsaturated Fat +147.7%
Contains more Polyunsaturated fat +594.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
Pilaf
2
:
1
Millet flour
Millet flour
Contains more Maltose +927.3%
Contains more Glucose +1160%
Equal in Starch - 69.88
Equal in Sucrose - 0.3
Pilaf
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Millet flour
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more Maltose +927.3%
Contains more Glucose +1160%
Equal in Starch - 69.88
Equal in Sucrose - 0.3

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Millet flour
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pilaf Millet flour Opinion
Net carbs 75.11g 71.62g Pilaf
Protein 10.42g 10.75g Millet flour
Fats 1.37g 4.25g Millet flour
Carbs 76.31g 75.12g Pilaf
Calories 359kcal 382kcal Millet flour
Starch 71.23g 69.88g Pilaf
Sugar 1.53g 1.66g Pilaf
Fiber 1.2g 3.5g Millet flour
Calcium 83mg 14mg Pilaf
Iron 2.44mg 3.94mg Millet flour
Magnesium 32mg 119mg Millet flour
Phosphorus 154mg 285mg Millet flour
Potassium 188mg 224mg Millet flour
Sodium 1303mg 4mg Millet flour
Zinc 1.01mg 2.63mg Millet flour
Copper 0.166mg 0.535mg Millet flour
Manganese 0.882mg 1.002mg Millet flour
Selenium 32.4µg 32.7µg Millet flour
Vitamin A 14IU Pilaf
Vitamin A RAE 4µg Pilaf
Vitamin E 0.04mg 0.11mg Millet flour
Vitamin C 4.1mg 0mg Pilaf
Vitamin B1 0.603mg 0.413mg Pilaf
Vitamin B2 0.087mg 0.073mg Pilaf
Vitamin B3 6.127mg 6.02mg Pilaf
Vitamin B5 0.715mg 1.267mg Millet flour
Vitamin B6 0.4mg 0.372mg Pilaf
Folate 212µg 42µg Pilaf
Vitamin B12 0.02µg Pilaf
Vitamin K 0.5µg 0.8µg Millet flour
Tryptophan 0.086mg 0.17mg Millet flour
Threonine 0.221mg 0.354mg Millet flour
Isoleucine 0.279mg 0.473mg Millet flour
Leucine 0.523mg 1.537mg Millet flour
Lysine 0.189mg 0.144mg Pilaf
Methionine 0.145mg 0.319mg Millet flour
Phenylalanine 0.32mg 0.675mg Millet flour
Valine 0.374mg 0.584mg Millet flour
Histidine 0.15mg 0.257mg Millet flour
Cholesterol 1mg Millet flour
Trans Fat 0g 0.002g Pilaf
Saturated Fat 0.307g 0.536g Pilaf
Monounsaturated Fat 0.373g 0.924g Millet flour
Polyunsaturated fat 0.377g 2.618g Millet flour
Omega-6 - Eicosadienoic acid 0g 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Millet flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Pilaf
36%
Millet flour
Minerals Daily Need Coverage Score
77%
Pilaf
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 0.229g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 1299mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 1mg)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.